Flex_USA_JulyAugust_2017_2
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Speed<br />
GOBLET<br />
SQUAT<br />
Focus on sitting<br />
back with your<br />
hips and opening<br />
your knees to<br />
achieve depth.<br />
DYNAMIC-<br />
EFFORT<br />
TRAINING<br />
The goal of dynamiceffort<br />
work is to<br />
move a weight as fast<br />
as possible. (Note<br />
that when doing DE<br />
pullups on back<br />
day, you’ll be lifting<br />
your body weight.)<br />
Aim for 60 to 70% of<br />
your max on these<br />
exercises and keep<br />
the reps to three. If<br />
that feels too heavy,<br />
or if your latter few<br />
sets get sluggish,<br />
reduce the weight.<br />
The point is to be as<br />
explosive as possible<br />
while maintaining<br />
perfect form, so<br />
don’t get eager to<br />
add weight.<br />
OVERHEAD<br />
PRESS<br />
Keep your<br />
forearms<br />
vertical as you<br />
press. The bar<br />
should be in<br />
line with the<br />
back of your<br />
head in the<br />
end position.<br />
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